Your Personalised Hydration Plan


Athlete :
Test Officer :
Test Date :

Hi , we've recommended the electrolyte strengths you need to stay at your best at all times and created a package that's right for you.
Your Sweat
Your sweat sodium concentration :
xxmg sodium per litre of sweat
Concentration relative to athlete population :
xx
Your Recommendation
To optimise your performance your body requires approximately xxmg of sodium for every litre of sweat that you lose.

This amount is pretty fixed, only varying slightly if you’re not fully acclimatised to your surroundings. So, it can be used reliably to inform your decision on how much sodium to replace when you are training, competing or otherwise sweating heavily.

Electrolytes, including sodium, come from your diet and from limited reserves in the body. However your reserves are not particularly large and can be quickly depleted when sweating heavily, especially if you are training or competing in hot conditions, for long durations or on back to back days.

Sodium levels in the body need to be maintained within a narrow range to stay at your best, so if you start to become depleted, your performance can start to suffer.
Preloading is all about getting to the start line absolutely ready to perform at your best.
Read more about what to do...

What to do

• Drink 1 x H2Pro Hydrate 1500 with 500ml (16oz) of water 1-3 hours before starting exercise.
• Finishing your drink 45-60 minutes before you begin will allow your body time to fully absorb what it needs and eliminate any excess
• Drink 1 x H2Pro Hydrate 1500 with 500ml (16oz) of water the night before very long or hot events as well, to ensure you really are fully topped up.
NOTE: Take the H2Pro Hydrate 1500 in water you would’ve drank anyway to ensure you do not overdo the total amount of fluid consumed.

Here’s why

• Boosting blood plasma volume before long/intense exercise is a proven way to enhance your performance, especially in hot conditions.
• This is because having more blood makes it easier for your cardiovascular system to meet the competing demands of cooling you down and delivering oxygen to working muscles.
• H2Pro Hydrate 1500 is highly effective at increasing your plasma volume as the additional sodium helps to pull water into the bloodstream and hold it there (it contains 3 x more sodium than a normal sports drink).
• In contrast, if you try to ‘preload’ with water or weaker sports drinks, a large proportion of that fluid is lost as extra urine, or sloshes around in your stomach without being properly absorbed.
Read less...
From what you’ve said we think you have low net sodium losses when you’re... Read more for what to do...
competing, so H2Pro Hydrate 250 should be adequate to cover your electrolyte needs.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 250 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you know you’ll be sweating a lot, you may find you need 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

/coll For ultra distance events, where carrying enough pre-mixed H2Pro Hydrate is difficult, take 1 x SweatSalt capsule with every litre of fluid picked up at aid stations (after your initial supply of pre-mixed H2Pro Hydrate 250 has run out). We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 250 is the mildest drink in the Precision Hydration range; it contains about half the amount of sodium of a regular sports drink.
• ’More’ isn’t always ‘better’. Based on what you’ve told us, your net sodium losses are likely to be low during competition, so we’re don’t think you need to overdo it when it comes to topping up on electrolytes, H2Pro Hydrate 250 should be enough for you.
Read less...
It sounds like you need to replace a moderate amount of electrolytes when you’re... Read more for what to do...
competing. We’d recommend drinking H2Pro Hydrate 500 during competitions.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 500 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

For ultra distance events, where carrying enough pre-mixed H2Pro Hydrate is difficult, take 1 x SweatSalt capsule with every 500ml of fluid picked up at aid stations (after your initial supply of pre-mixed H2Pro Hydrate 500 has run out). We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 500 gives a moderate amount of sodium replenishment.
• Based on what you’ve told us, your net sodium losses are likely to be moderate during competition, so we think that it it will be sufficient to meet your needs when you’re competing.
Read less...
It sounds like you need to replace quite a lot of electrolytes when you’re... Read more for what to do...
competing. We’d recommend drinking H2Pro Hydrate 1000 during competitions. It contains twice the sodium of most regular sports drinks.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 1000 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1000 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1000 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

For ultra distance events, or when carrying enough pre-mixed H2Pro Hydrate is difficult, take 2 x SweatSalt capsules for every 500ml of fluid picked up at aid stations (after your initial supply of pre-mixed H2Pro Hydrate 1000 has run out). We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 1000 is the second strongest drink in the Precision Hydration range; it contains about twice the amount of sodium of a regular sports drink.
• Based on what you’ve told us, your net sodium losses are likely to be quite high during competition, so we think you are likely to really feel the benefit of using something stronger to replace what you are losing in your sweat. Read less...
Wow. It sounds like you need to replace a large amount of electrolytes when... Read more for what to do...
you’re competing. We’d highly recommend drinking H2Pro Hydrate 1500 during competitions. It has up to 3 times the sodium of most regular sports drinks.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1500 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

For ultra distance events, or when carrying enough pre-mixed H2Pro Hydrate is difficult, take 3 x SweatSalt capsules for every 500ml of fluid picked up at aid stations (after your initial supply of pre-mixed H2Pro Hydrate 1000 has run out). We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 1500 is the strongest drink in the Precision Hydration range; it contains about three times the amount of sodium of a regular sports drink.
• Based on what you’ve told us, your net sodium losses are likely to be really high during competition, so we think you’re really likely to feel the benefits of a more aggressive sodium replenishment regime.
Read less...
From what you’ve said it sounds like your sweat and sodium losses are quite... Read more for what to do...
low, so we’d recommend drinking water for your lighter sessions and adding H2Pro Hydrate 250 during tougher training.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water during each hour of activity, or stick to plain water if you prefer.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 250 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ button below.

If you prefer to just drink water in training, you can swallow a SweatSalt capsule for roughly every 1l of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 250 is the mildest drink in the Precision Hydration range; it contains about half the amount of sodium of a regular sports drink.
• ’More’ isn’t always ‘better’. Based on what you’ve told us, your net sodium losses are likely to be low during training, so we don’t think you need to overdo it when it comes to topping up on electrolytes. A combination of H2Pro Hydrate 250 and good old water should be enough for you.
Read less...
From what you’ve said it sounds like your sweat and sodium losses are... Read more for what to do...
pretty moderate, so we’d recommend using H2Pro Hydrate 500 as your main drink during training.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 500 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

If you prefer to just drink water in training, you can swallow a SweatSalt capsule for roughly every 500ml of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 500 provides a moderate amount of sodium replenishment and, based on what you’ve told us, we think that it’ll be sufficient to meet your needs.
Read less...
From what you’ve said it sounds like your sweat and sodium losses are quite... Read more for what to do...
high, so we’d recommend using H2Pro Hydrate 1000 as your main drink during training. It has about twice the amount of sodium as a regular sports drink.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 1000 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1000 in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1000 in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

If you prefer to just drink water in training, you can swallow 2 x SweatSalt capsules for roughly every 500ml of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 1000 is the second strongest drink in the Precision Hydration range; it has about twice the amount of sodium compared to a regular sports drink.
• Based on what you’ve told us, your net sodium losses are likely to be quite high during training, so we think you are likely to really feel the benefit of using something stronger to replace what you are losing in your sweat.
Read less...
Wow! From what you’ve said it sounds like your sweat and sodium losses are... Read more for what to do...
very high indeed, so we’d recommend using H2Pro Hydrate 1500 as your main rehydration drink during training, especially during longer and harder sessions. It has up to 3 times more sodium than most regular sports drinks.

What to do

• In cool conditions and/or when you’ll only be sweating lightly, drink up to 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water during each hour of activity.
• In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1500 tablets in 750ml (26oz) of water during each hour of activity.
• In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

If you prefer to just drink water in training, you can swallow 3 x SweatSalt capsules for roughly every 500ml of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

• H2Pro Hydrate 1500 is the strongest drink in the Precision Hydration range; it contains about three times more sodium than other regular sports drinks.
• Based on what you’ve told us, your net sodium losses are likely to be really high during training, so we think you’re really likely to feel the benefits of a more aggressive sodium replenishment regime.
Read less...
Maintaining adequate hydration on a day to day basis is important for both health... Read more for what to do...
and performance.

What to do

• Simply drinking water to thirst, and moderating your consumption of caffeine and alcohol, is the best way to stay hydrated when you're not sweating heavily.
• However, when your overall training volume is high, when it's very hot and humid, and when you’re travelling; adding some H2Pro Hydrate 250 to the mix can also help.
• During these times of increased fluid loss, aim to drink up to 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water twice per day.

Here’s why

• Remember that fluid intake is part of a balancing act and that drinking too much can be as bad for health and performance as dehydration; you can dilute your body’s electrolyte levels if you really over do it. To get the balance right, listen to your body and keep an eye on the colour of your pee.
• If you feel thirsty, are not peeing much and your pee is dark in colour, then you probably need to be drinking more and it might be time to start on a bottle of H2Pro Hydrate 250.
• If you are peeing more frequently than you feel is normal for you and it's very clear in colour; you may be drinking too much so might benefit from backing off on your fluid intake a little.
Read less...
This is not a simple question. Despite a lot of research, there is still no real... Read more for what to do...
consensus on what ‘the answer’ is. This is partly due to the huge range of individual/circumstantial factors that drive athlete’s individual fluid intake requirements.

As a result recommendations on what to do vary wildly from those who promote drinking to a rigid, predetermined plan, to others who prefer to rely entirely on instinct (the ‘drink to thirst’ concept).

Using our experience working with large numbers of elite athletes, we’ve developed a framework of recommendations. This involves some basic pre-planning on how much you might need to drink, but should be balanced with a significant reliance on following your instincts and testing/adjusting the plan on the go.

The recommendations are intended as a starting point from which you can experiment to find out exactly what works for you.

Precision Hydration fluid volume recommendations:

During low sweat loss activity...


Drink about 0-500ml (0-16oz) per hour

Low sweat loss situations are characterised by things like...

• Low exercise intensity
• Duration of less than 60-90min
• Cool environmental conditions
• and/or, if you just generally have a very low sweat rate

The range starts at ‘0’ here because, for most well hydrated athletes, exercising for anything less than 45-60min does not typically require any fluid intake at all. There are times when you might drink during short sessions or events e.g. if you have knowingly started somewhat dehydrated, to alleviate a dry mouth, or when you have other activities to do in the day and need to stave off possible dehydration later, but these are the exception not the rule.

During moderate sweat loss activity…


Drink about 500-750ml (16-24oz) per hour

Moderate sweat loss situations are characterised by things like...

• Moderate to high exercise intensity
• Duration of 60-90min upwards
• Warm environmental conditions

Drinking about this amount ensures that a reasonable percentage of moderate fluid losses are replaced. Also in our experience most athletes don’t suffer with any fluid related GI issues within this range of intake as the gut can normally process this volume of fluid when working hard.

During high sweat loss activity…


Drink about 750-1000ml (24-32oz) per hour

High sweat loss situations are characterised by things like...

• High/Very high exercise intensity
• Duration of 2-3 hours upwards
• Hot and/or humid environmental conditions
• and/or, if you just generally have a very high sweat rate

Requirements can go above 1000ml (32oz) per hour, but this is relatively uncommon because it is approaching the ceiling of what most people can absorb through the gut whilst exercising.

They can also be lower than 750ml (24oz) per hour in athletes who are well hydrated to start with and can tolerate relatively large amounts of dehydration before performance starts to suffer (for example some elite athletes have been documented as losing almost 10% body weight without a significant drop off in endurance performance in the field).

Fine tuning and exceptions
• None of the above recommendations should be treated as strict rules.
• Use the recommendations to broadly assess the activity you’re doing and experiment within the relevant guidelines to see how you feel and perform.
• You’ll soon start to get internal feedback on what works for you, and from that begin to optimise your strategy.
To help you read the feedback your body gives you, here’s some of the typical signs and signals of under and over consuming fluid...

Signs that you may be not be drinking enough
• Thirst
• Dry mouth/lips
• Headache
• Dizziness or lightheadedness
• Peeing very infrequently (and passing low volumes of dark urine)

Signs that you may be drinking too much
• Bloated stomach / feeling fluid ‘sloshing’ around
• Needing to pee a lot (and passing large quantities of clear urine)
• Feeling sick/nauseous and lethargic
• ‘Pressure’ headache
• Mental confusion / disorientation
• Swollen digits and joints

An important note on hyponatremia
Hyponatremia is a potentially very serious medical condition that is brought on most commonly in sporting situations when athletes over consume fluids (particularly fluids low in sodium). Way more detailed information on this is available here if you really want to dig into it in detail. Read less...
It’s still not 100% clear what causes muscle cramps. Electrolyte/fluid imbalance is one potential culprit, especially if the cramps occur a few hours into activity or when you sweat a lot.

One way to find out if your cramps are being caused by electrolyte depletion is to drink H2Pro Hydrate 1500 before activities that typically lead you to cramping up. This ensures you are starting out fully hydrated, with your body’s sodium levels optimised.

If you tend to cramp during long bouts of activity, you can also try using H2Pro Hydrate 1500 during these activities.

Adding sodium to water you drink after exercise helps your body to rehydrate and replenish electrolyte levels faster than drinking just water alone because your body absorbs the water more efficiently when it contains sodium.

As well as using H2Pro Hydrate tablets in water to rapidly rehydrate after training or competition, you can add them to other recovery or carb drinks you’re taking to boost electrolyte replacement.
If you have any questions at all about your hydration strategy, drop us an email.

We'll email you a link to this plan so you can refer back to it in future.
Your recommended hydration package



Make your own hydration package

Precision Hydration 250 (1 box)

Precision Hydration 500 (1 box)

Precision Hydration 1000 (1 box)

Precision Hydration 1500 (1 box)

SweatSalt Capsules (Box of 15)